7 Types of Rest Every Mom Needs (And How to Actually Get Them)
7 Types of Rest Every Mom Needs (And How to Actually Get Them)
Because being “tired” isn’t just about sleep.
Are you a mom who’s exhausted all the time? Even after those rare nights when you do get sleep, you still wake up dragging. Caffeine might be the only thing keeping you upright. You’re irritated, unfocused, and your brain feels like a browser with 47 open tabs. Sound familiar, mama?
Here’s the thing—rest isn’t just about getting more sleep. Dr. Saundra Dalton-Smith points out that rest is about restoration and recovery—replenishing the different types of energy you use every day. And yes, there are seven types of rest your body and mind need. If you’ve been wondering why you still feel burned out even after a full night’s sleep, this is your answer to restore your sanity.
What Are the 7 Types of Rest?
As a mom, you’re constantly pulled in a million directions, and traditional “rest” doesn’t always cut it. Let’s break down the seven types of rest and explore simple, realistic ways to fit them into your already busy life. Think less hustle, more intention—because you deserve to feel replenished, not just less exhausted.
1. Physical Rest
Most people think of physical rest as just sleeping or lying down—and yes, that’s part of it. But there’s also active physical rest, which involves restorative activities that renew your energy.
How to get physical rest:
- Gentle yoga or stretching
- Taking a warm shower or getting a massage
- Incorporate short breaks, try standing up and moving during long periods of sitting
- Going for a slow, intentional walk
- Napping (if that’s your thing!)
2. Mental Rest
Your brain is on overdrive—between managing schedules, making 35,000 daily decisions (yes that’s the average # of decisions an adult makes in a day, so for moms I think we could easily double this!), and the constant hum of “mom brain.” Modern life (and motherhood) can be mentally exhausting.
Ways to restore mental energy:
- Set an alarm for a daily 10-minute digital detox
- Give yourself quiet time to process your day (silence isn’t scary—it’s healing)
- Engage in mentally stimulating tasks that you enjoy (hello, crossword puzzles, coloring, or reading for fun)
- Try guided mindful meditations in our app to quiet that racing mind
3. Emotional Rest
Ever feel like you’re “on” for everyone but yourself? Emotional rest means having the space to be real—no smiling through gritted teeth required.
How to get emotional rest:
- Talk to someone you trust that is positive and supportive (venting can be healthy!)
- Give yourself permission to say no without guilt
- Spend time alone to recharge
- Start a journal to express feelings you might be holding in
4. Social Rest
Not all social time is created equal. Some people drain us, while others fill us up.
Tips for social rest:
- Prioritize time with people who energize you
- Limit (when possible) time with those who leave you feeling depleted
Join supportive communities where you can be seen and heard. Need help making mom friends? We gotchu!
5. Sensory Rest
Motherhood is a sensory overload: constant noise, touching, lights, and interruptions. Your nervous system is on high alert, and sensory rest is how you calm it.
Easy sensory rest ideas:
- Dim the lights in the evening
- Turn off unnecessary background noises and reduce sensory input
Step into a quiet room alone (even if it’s the bathroom!) - Take a warm bath with calming music
- Practice deep breathing—our mindfulness section in the app can help
(Struggling with overstimulation? Check out our in-depth blog post on managing sensory overload.)
6. Creative Rest
Feeling uninspired or stuck? Creative rest comes from experiencing beauty and inspiration, not necessarily creating something yourself.
How to tap into creative rest:
- Watch a movie that inspires you
- Take a walk in nature (yes, it’s a thing—called forest bathing!)
- Sing or dance like nobody’s watching
- Read a novel, listen to a podcast, or flip through art online
- Plan a date night that excites you—not just the usual dinner out
7. Spiritual Rest
Spiritual rest is about connecting to something bigger than yourself—whether that’s through faith, purpose, or community.
Ways to nourish spiritual rest:
- Meditate or pray
- Volunteer for a cause that lights you up
- Spend time in nature to reconnect with yourself
- Join a group that aligns with your values (book club, meditation circle, etc.)
Learn How to Incorporate Different Types of Rest Into Your Life (Because We Know You're Busy!)
You don’t need to schedule seven different breaks every day. The goal is to efficiently replenish your energy by combining forms of rest when possible.
Example combos:
- A 30-minute walk in nature with calming music → Physical, sensory, and creative rest
- A warm bath with candles and soothing music → Sensory, emotional, and mental rest
- Journaling outdoors after the kids are asleep → Emotional, spiritual, and creative rest
- Calling a close friend while sipping tea → Social and emotional rest
Motherhood is demanding, but taking 15-20 minutes a day for yourself isn’t just self-care—it’s survival.
Working the 7 Types of Rest into Your Life as a Mother (To Avoid Burnout!)
We get it—your schedule is packed and you’re thinking “I have no time for rest.” But here’s the truth: You can’t pour from an empty cup.
Simple ways to sneak rest into your day:
- Listen to an uplifting audiobook while nursing or doing chores
- Nap when your baby naps (yes, really—ditch the guilt)
- Go on stroller walks for fresh air and quiet time
- Turn down the lights and practice mindfulness while your child plays
- Call a friend who fills your cup, not drains it
Conclusion - You Deserve It!
Everyone needs rest—but it’s not a one-size-fits-all solution. Your version of rest is as unique as you are. By recognizing the different types of energy you use (and how to restore them), you can reclaim your wellness and show up as the best version of yourself.
Need help getting started?
Download The Matrescence® App for guided meditations and mindfulness tools to help you integrate sensory, emotional, mental, and spiritual rest into your routine.
Grab our Guide: How to Get Sleep With a Newborn to improve your physical rest and finally wake up feeling like yourself again.
Motherhood is hard, but you don’t have to navigate it exhausted. Prioritize yourself—you deserve it.
Ready to reclaim your wellness? Start your free trial of The Matrescence App now and join a community of moms supporting each other through every season of motherhood. Experience guided meditations, mindfulness tools, and resources designed to help you rest, recharge, and thrive.
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Lauren Hays, PMHNP
Lauren was a licensed and trained registered nurse in the NICU and has since made a career shift to focus on mental health. Lauren is now a board certified Psychiatric Mental Health Nurse Practitioner, focusing on women’s health and wellness. She is a mom of three precious little men who has turned her pain into passion.
